healthy living
Quinoa
Pilaf
Serves 8 | Serving Size: ½ cup
Ingredients
1 c quinoa
2 c water
¼ c carrot, diced
¼ c green onion, diced
¼ c celery, diced
¼ c green pepper, diced
¼ c red bell pepper, diced
2 tbsp. olive oil
1 clove garlic, crushed
⅛ tsp oregano
½ tsp salt
½ c sliced almonds (optional)
Directions
Place quinoa and water in a 1 ½ quart
saucepan and bring to a boil. Reduce
to a simmer, cover, and cook until all
of the water is absorbed (about 15
minutes). You will know that the
quinoa is done when all the grains
have turned from white to transparent, and the spiral-like germ has
separated.
Roast almonds in heavy skillet over
low- to medium heat until light
golden brown.
While quinoa is cooking, sauté
chopped vegetables in olive oil until
clear, yet crisp: stir in garlic, oregano
and salt.
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When quinoa is done, add sautéed
vegetables and almonds, and mix
well to combine.
Quinoa pilaf served as a side dish
with fish or chicken is delicious. Vary
the pilaf using your favorite vegetables, or by cooking the quinoa in
chicken, fish or vegetable stock instead of water.
Nutritional Analysis
Calories
Fiber
Fat
Carbohydrates
Saturated fat
Protein
Sodium
Cholesterol
183
3g
10g
21g
1g
6g
307mg
0mg
Recipe provided by
Kathy Duran-Thal, R.D.,
Director of Nutrition
Cooper Wellness Program,
A Cooper Aerobics Company